Picture this: you're at the end of a long day's work, and your eyes have been glued to the screen for hours. You start to feel tinglinga slight pressure behind the eyelidsand your vision becomes blurred 😓.
Visit headaches and your eyes, dry and tired, find it hard to concentrate. You're not alone. About 65% of adults report symptoms of visual fatigue after a day spent in front of a screen 📱💻.
The eye strain is a growing problem in our digital world. But rest assured, there are effective ways to prevent and relieve it!
In this article, we look at causes of eyestrain and share with you some practical advice to keep your eyes 👀 in good health and well-being!
What are the signs of eye fatigue?
Visit eye fatiguealso known as asthenopia, is a group of symptoms experienced after a prolonged use of the eyes for intense visual activitiessuch as looking at a computer screen, reading, or driving long distances.
The eye strain can manifest itself in different ways. If you experience one or more of these signs, your eyes may be 👀 probably need a rest:
- Stinging🌵 or burning🔥 in the eyes : your eyes become irritated after a long period of visual concentration.
- Dry eyes: you feel dry because you blink less often when looking at a screen.
- Reduced vision ⬇️ : you have the impression that your visual acuity diminishes throughout the day.
- Blurred or double vision 👓 : after staring at an object up close for a long time, you find it difficult to readjust your vision to see clearly at different distances.
- Headaches 🤕 : Your eye muscles, working intensely to maintain concentration, can cause headaches.
- Neck or shoulder pain: poor posture in front of the screen can lead to muscle pain.
So be careful!
Some symptoms may be falsely attributed to eye strain, when in fact they may conceal a more serious problem?
For example, the headaches and blurred vision caused by eyestrain are often similar to those experienced with a migraine or an uncorrected vision problem, such as astigmatism or myopia.
So, if you regularly experience symptoms, talk to your GP for a precise explanation and appropriate treatment.
What causes eyestrain?
Visit eye fatigue is an increasingly common problem in our modern lives, largely due to our dependence on screens and poorly adapted work environments. Understanding the causes of this fatigue is essential to prevent and remedy it effectively.
Here is an overview of main causes that can exhaust your eyes on a daily basis :
1. Prolonged screen use 📱💻
Spending long hours in front of screens computer, smartphone or tablet is a major cause of eye fatigue. These devices require intense and continuous visual concentrationwhich can lead to overuse of eye muscles.
The blue lightemitted by these digital screens is also very tiring for the eyes. It penetrates deep into the eye and can lead to faster than other types of light.
On the other hand, when you look at a screen, you naturally blink less often. This lack of blinking reduces the production of tears and leads to dry eyesa common cause of visual fatigue.
2. Inadequate lighting 🌆
A poorly lit work environmentwhether it's too bright or too dark, forces your eyes to constantly adjustwhich can lead to eye fatigue. Direct lighting or reflections on the screen can also contribute to this problem.
3. Poor posture in front of the screen 🪑
Incorrect posture in front of the screen, such as being too close (less than 60 cm)being too far away or have the screen placed at an inappropriate height, forces eye muscles to work harder to maintain focusresulting in increased fatigue.
4. Use of contact lenses 🌐
Wearing contact lenses for long periods of time, especially in front of a screen, exacerbates eye dryness and irritationboth of which contribute to eye fatigue.
5. Environmental conditions 🌬️
From dry, air-conditioned or ventilated environments increase theevaporation of tearswhich leads to dry eyesand therefore visual fatigue!
6. Prolonged exposure to intense visual tasks 📚
Tasks that require concentration concentrationsuch as reading or precision workcan also exhaust the eyes. So it's quite possible not to use screens AND suffer from eye fatigue!
How to prevent eyestrain?
When you spend most of your day in front of a screen, eyestrain is inevitable... However, there are a few simple steps you can take to limit the damage as much as possible. Here are 7 of them:
Measure 1: Take regular breaks 🕒
Respect the 20-20-20 rule! All the 20 minuteswatch something 20 feet away (about 6 metres) away for 20 seconds. Why should you do this? Because it allows your eyes to relax and rehydrate naturally.
Step 2: Blink more often 👀
When looking at a screen, blink consciously to keep your eyes moist and relaxed. prevent dry eyes.
Step 3: keep your eyes moist and well hydrated 💧
If you feel your eyes are drying out despite frequent blinking, talk to your ophthalmologist about prescribing artificial tears to moisten them. Drink enough water throughout the day to keep your eyes hydrated!
Step 4: Use anti-blue-light glasses 💡
These glasses filter out light blue emitted by digital screens, reducing eyestrain.
Measure 5: adjust the ergonomics of your workspace 🪑
Position your screen at a distance of 60 to 80 cm from your eyes, and make sure it's slightly below eye level to avoid muscle tension.
Step 6: Adjust the lighting in your environment 💡
Work in a well-lit environment with no direct reflections on your screen. Use adjustable desk lamps to control the light.
Measure 7: eat a diet rich in eye-friendly nutrients 🥦
Eat foods rich in vitamins A, C, E and Omega-3. Visit greensvegetables fruitfruit nuts and fatty fish are particularly beneficial.
Eye fatigue: omega-3-rich food supplements to combat it naturally
To prevent eye fatigue, in addition to the measures mentioned above, you must provide your eyes with all the nutrients for optimal health and function. How can we do this? Simply by eating a healthy, balanced diet rich in vitaminsand good fats and trace elements.
To ensure adequate intakes of certain nutrients crucial for the eyes, particularly the omega-3it may be a good idea to use dietary supplements.
In fact omega-3 essential fatty acids play a crucial role in maintaining eye health and fighting tired eyes, for several reasons:
- The omega-3in particular DHA (docosahexaenoic acid), are major components of cell membranes of the retina👁️. A high concentration of DHA in the retina helps maintain the fluidity and functionality of cell membranes, which is crucial for clear, sharp vision.
- Protection against eye diseases🛡️ such as degeneration age-related macular degeneration (AMD) or glaucoma.
- Omega-3s improve tear production and quality 💧helping to keep the eye properly hydrated.
- Omega-3s have anti-inflammatory properties 🔥 properties that reduce eye inflammation and relieve symptoms of eye fatigue. less inflammation means less redness, irritation and pain in the eyes!
- Omega-3s improve blood circulation circulation in the eye vessels, ensuring supply of nutrients and oxygen to the eyes. Good blood circulation is essential for maintaining the health of the retina and other eye structures.
In addition, the DHAessential for the function of photoreceptors in the retina, helps improve night vision 🌙. Good night vision is crucial for reducing eye fatigue during activities such as night-time driving. 🌃.
For example, to keep your eyes healthy and say goodbye to eyestrain, there's nothing better than omega-3! These essential fatty acids, found in large quantities in our dietary supplement based on wild Alaskan fish oil 🐟play a crucial role in protecting your retina, reducing dry eyes and improving your eyesight. blood circulation 🩸 in your eyes 👀.
By incorporating this dietary supplement into your daily routine, you will not only benefit from a clearer, sharper vision, but you'll also be contributing to the health of your brain and brain cells. cardiovascular system.
Don't let visual fatigue ruin your day: switch to omega-3 and give your eyes the care they deserve! 🌿💪
Eye fatigue: other food supplements to consider
In addition to omega-3you can consider one or more of these natural supplements to effectively combat eye fatigue and preserve the health of your eyes 👀 :
Supplements rich in vitamins A, C and E 🥕🍊🥜
Vitamin A: essential for night vision and retinal health. Consume carrotscarrots sweet potatoes and spinach to fill you up!
Vitamin C : This antioxidant protects the eyes from damage caused by free radicals. It is found in citrus fruits, strawberries and peppers.
Vitamin E: Protects eye cells from oxidative damage. Found in nuts, seeds and avocados, for example.
Zinc supplements 🥩
Zinc helps transport vitamin A from the liver to the retina to produce melanina protective pigment for the eye. It is found in interesting quantities in oysters, red meat and legumes.
Lutein and zeaxanthin supplements 🌽
These carotenoids are present in green leafy vegetablesleafy corn and eggs. They act as natural sun filters and protect the eyes against harmful blue light.
Conclusion
The eye fatigue is a common problem in the digital age, but there are many ways to prevent and relieve it. By adopting good habitssuch as taking regular breaks, adjusting the ergonomics of your workspace and using artificial tears, you can significantly reduce eye fatigue.
Visit dietary supplements also play a crucial role in preserving eye health. Visit omega-3in particular, are indispensable allies for your eyes.
By integrating a dietary supplement rich in omega-3🌿such as wild Alaskan fish oil 🐟you can not only protect your eyes against dryness and eye diseasebut also improve your overall vision and reduce eyestrain 👀.
Don't let eyestrain affect your daily well-being. Take steps now to preserve the health of your eyes and consider integrating the omega-3 into your routine for clear, vibrant vision!
FAQ
What are the main symptoms of eyestrain?
Symptoms of eyestrain can vary, but typically include tingling or burning in the eyes, a feeling of dryness in the eyes, decreased vision throughout the day, blurred or double vision, headaches, and neck or shoulder pain.
These signs indicate that your eyes need a rest after prolonged use for intense visual activities.
What are the main causes of eyestrain?
Eye fatigue can be caused by a number of factors, including prolonged use of computer, smartphone or tablet screens, inadequate lighting in the work environment, poor posture in front of the screen, prolonged wearing of contact lenses, and environmental conditions such as dry or air-conditioned air.
These factors demand intense and continuous visual concentration, which can exhaust the eye muscles.
How can we prevent eye fatigue when working in front of a screen?
To prevent eye fatigue, we recommend following a few simple measures such as following the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds), blinking frequently to maintain hydration, and adjusting the ergonomics of the workspace by placing the screen at an appropriate distance and at a height slightly below eye level.
Using anti-blue-light glasses and adjusting lighting to avoid direct glare can also help.
What dietary supplements are recommended to combat eyestrain?
To combat eyestrain, we recommend dietary supplements rich in omega-3s, vitamins A, C and E, zinc and carotenoids such as lutein and zeaxanthin.
These nutrients play a crucial role in maintaining eye health, improving tear production, reducing inflammation, and protecting the eyes against damage caused by blue light and free radicals.
What to do if eye strain symptoms persist despite the precautions taken?
If symptoms of eye strain persist despite the implementation of preventive measures, it's important to consult an ophthalmologist or GP.
This will enable an accurate diagnosis to be made and appropriate treatment to be given, as some symptoms may be similar to those of more serious conditions such as migraine or uncorrected vision problems.
References
- Birlouez-Aragon I, Saavedra G. Role of nutrition on eye aging. Médecine Nutr. 2005; 41 (3):97-107.
- Saldmann F. Omega 3. FeniXX; 1994. 118 p.
- Meyer JJ, Gramoni R, Korol S, Rey P. Quelques Aspects De La Charge Visuelle Aux Postes De Travail Impliquant Un Écran De Visualisation. Trav Hum. 1979;42(2):275-301.
- Travail sur écran et fatigue visuelle en classes maternelles et primaires (Coutausse 1989) [Internet]. [cited 3 June 2024].
- Praud R. Equipements optiques : Soulager la fatigue visuelle à l'usage des écrans. Rev Franc Orthopt. 1 Apr 2017;10(2):79-84.
- Cail F, Salsi S. Visual fatigue. [Internet] [report]. Institut National de Recherche et de Sécurité (INRS); 1992 [cited June 3, 2024]. p. 58 p., ill.bibliogr.
